DE BENCH & METCON

1. Warm Up

• Row 1000m

2. Strength

• DE Bench Press - 8x2 @ 50% of 1RM

3. Stamina - 3 rounds

• Weighted Pullups, 3 reps
• Renegade Rows, 5 reps
• Wallball, 20 reps

4. Work Capacity - 21-15-9 reps for time:

• Overhead Squat (95#)
• Slasher-Halos (35#)
• Run 800m

5. Durability

• GHD Situps, 50 reps
• Back Extensions, 50 reps